How to Burn Lower Ab Fat

To lose fat in your lower abdomen you need to take on a whole-body approach. Solely reducing your belly pouch is not possible. Fat reduces from your body in layers. By reducing your total body fat, the fat in your lower belly will also start whittling away. Reducing fat makes you look and feel better and also lowers your risk of heart disease, diabetes, high blood pressure and stroke.

Instructions

• 1

  Take on a strength training regimen on three days of the week for at least 30 minutes per session. Lift free weights or use weightlifting machines. If you don't have access to either of these, use resistance bands or even your own body weight to train your muscles. Remember, strength training increases and maintains muscle tissue. To sustain this muscle tissue, your body has to work harder, resulting in an increase of your resting metabolic rate. An increased metabolic rate means you burn body fat all day long, including fat from your tummy.

• 2

  Perform cardiovascular exercise after your strength training work out. Strength training uses up your glycogen storage for energy, leaving fat to be used for energy during your cardiovascular exercise. Perform 30 to 45 minutes of cardiovascular exercise, three days of the week. Jog, walk, bike or swim; any activity that increases your heart will burn calories from fat.

• 3

  Incorporate high-intensity interval training in your cardiovascular routine. Switch from exercising for two to three minutes at 65 percent of your total capacity to exercising for one minute at 85 percent or your total capacity. For example, if you're jogging at a steady and consistent pace, introduce a high-speed sprint and maintain it for at least one minute, then slow back to your normal jogging pace. Try to go back and forth between these intensities for the duration of your work out. High bursts of energy during exercise force your body and muscles to work even harder, resulting in a higher caloric burn and extended fat burn after exercising.

• 4

  Drink at least 8 glasses of water daily. Consume more water if you live in a hot climate or if you work out and perspire a lot. Water helps your liver convert fat to energy. And make sure the water you drink is cold. The colder the water, the harder your body has to work to heat it, which means you burn more calories.

• 5

  Eat a healthy diet that includes fat-burning foods like the complex carbohydrates found in oatmeal and whole grains. Include fruits and vegetables. Eat lean protein including fish and chicken. Use unsaturated fats such as olive oil. Eat spicy foods such as jalapenos and chili peppers as they speed up your heart rate and metabolism. Get calcium from low-fat or fat-free dairy products such as skim milk or yogurt as it stimulates your metabolism. Avoid high-caloric, low-nutrient foods such as cookies, candy, pastries and fried foods.